Fibers do more than relieve you of your constipation. Yes, eating food that is high in fiber is pretty damn good for you! Allow us to explain why this is good for your body and which types of food are high in natural fiber. Don't worry we're not forcing you into a crazy diet.
Are you getting enough fiber?
Eating a lot of fiber results in a lower risk of chronic diseases and early death, according to recent research commissioned by the World Health Organization (WHO). The research, which was conducted at the University of Otago, New Zealand, provides strong evidence about the effects of fibers. A systematic review and meta-analysis were carried out in this study, which means that many different studies on the effects of fibers have been analyzed.
What is fiber?Fibers are carbohydrates that our intestines cannot digest. They mainly come from the cell walls of plants, which means that they can be found in unprocessed, vegetable products such as vegetables, fruit, whole-grain cereals, legumes, nuts, and seeds.
Soluble and insoluble fibers
Soluble fiber may reduce blood cholesterol and sugar. It helps your body improve blood glucose control, which can aid in reducing your risk for diabetes. Insoluble fiber attracts water into your stool, making it softer and easier to pass with less strain on your bowel. 💩
What are high fiber foods?
These selected foods below contain many different types of fiber, which in various ways contribute to the health of our digestive system and give us a long-lasting feeling of satiety:
- Grains: whole-grain products should give you about 1 to 2 grams (or more) of fiber per serving. Foods that fall into this category such as whole-grain bread, oatmeal, brown rice, and whole-grain pasta.
- Vegetables: a lot of vegetables contain about 2 to 3 grams of fiber per serving. You could include things like broccoli, cabbage, carrots, cauliflower, corn, eggplant, green beans, green peas, kale, mushrooms, spinach, sweet potatoes... the list goes on.
- Fruit: these can be fresh, frozen, or dried and will give you about 2 grams of fiber per serving. Include passion-fruit, avocado (yes, it's a fruit), raspberries, blackberries, and pears into your diet.
- Legumes: most legumes provide you with about 6 to 8 grams of fiber per serving. Some beans that you want to keep in mind are black beans, black-eyed peas, kidney beans, lentils, and split peas.
What are some fiber health benefits?Scientific studies give us evidence about the effects of fibers. It's good to keep in mind that numerous studies on the health benefits of fibers have been conducted, with interesting results. The main conclusions of the above-mentioned study were:
- The people who took the most fiber were 15 to 30 percent less likely to die early and suffer from cardiovascular disease, stroke, type 2 diabetes, and colon cancer compared to those who took the least fiber.
- The people who took a lot of fiber had a lower weight, a healthier blood pressure, and healthier cholesterol than people who took a little fiber.
- The greatest health gain was seen with an intake of 25 to 29 grams of fiber per day. However, the research suggests that an even higher fiber intake leads to even more health benefits.
How can I enjoy the health benefits of fibers?
The Nutrition Center recommends getting 30 to 40 grams of fiber every day. Unfortunately, most people are unable to reach this amount. The most recent food consumption survey of the National Institute for Public Health and the Environment shows that Dutch people eat on average only 20 grams of fiber per day. This is a shame, given the many benefits that high fiber intake brings. A Plenny shake is a rich source of fiber. It contains 8.2 grams of fiber per serving, which means that you can easily consume almost a quarter of your daily recommended fiber intake. Combine this with a healthy and varied diet, rich in unprocessed, plant-based products, and you can easily achieve the recommended fiber consumption! You can also use Plenny Shake as your fiber supplement next to your regular fiber intake. This way you can also enjoy all the health benefits that fiber has to offer us.
- E. Whitney, S.R.R. Understanding Nutrition 2013; 13th edition:[Available from: https://books.google.nl/books/about/Understanding_Nutrition.html?id=OQgLAAAAQBAJ&redir_esc=y
- Link to the research: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext#section-3d6acba1-acea-4be2-8dc9-b7e14e5b6583
- Link to advice Nutrition Center [Dutch]: https://www.voedingscentrum.nl/encyclopedie/vezels.aspx
- Link to food consumption survey [Dutch]: https://www.wateetnederland.nl/